Breakfast is the most important meal of the day, if the old adage is to be believed.
Therefore it's important that what you eat first thing in the morning sets you up for the day ahead.
Four nutritionists have shared the dishes they always rustle up for breakfast to fuel them with essential nutrients and keep them full until lunchtime.
From scrambled eggs to a power smoothie, these are what trained nutrition experts eat in the morning- and what they say you should be eating too.
Nutritionist Rhiannon Lambert says her go-to breakfast is scrambled eggs with spinach.
She explains: “ After waking up to a glass of water to rehydrate, scrambled eggs and spinach on toasted rye bread typically follows.
“Cooked in olive oil, my breakfast is rich in protein, fibre, complex carbohydrates with some healthy fats. It always keeps me full and satisfied until lunchtime.”
For nutritionist Lily Soutter, the perfect breakfast is a balance of protein, carbohydrates, healthy fats and fibre, as well as spices- all of which are in her strawberry and chia seed smoothie.
"Smoothies are a perfect on-the-go breakfast," says Soutter.
"They take five minutes to whiz up, and are easy to transport if in a rush.
"The fruity nature of smoothies often gives them a bad reputation due to their high sugar content.
"This is why I have developed a low sugar option, making it a perfect choice to balance blood sugar without compromising flavour.'
Choped egg and avocado
Nutritionist and author of The Detox Kitchen Bible, Rob Hobson, reveals how he typically starts his day.
He says: "The last thing I feel like doing when I get up is eating and I’m a big believer in eating when you’re hungry so I don’t normally have breakfast until about 10am.
"I also don’t conform to the idea that any meal should be more important than another- just eat mindfully and stop when you’re full.
"What I choose to eat depends on how much time I have but it normally involves eggs.
"These nutrition nuggets are just too good to pass up and really set you up for the day with a good source of protein that keeps you full through until lunch.
"This morning I ate chopped egg, avocado and yellow pepper with lentil sprouts, coriander and lemon juice.
"It sounds weird and a bit savoury but tastes really good, and beats breakfast cereal that just looks like dog biscuits in the bowl.
"The avocado adds B vitamins and magnesium that help the body to convert food into energy and yellow peppers are a great source of vitamin C," he says.
Pomegranate and pistachio bircher
Body transformation expert and founder of the Louise Parker method, Louise Parker, says she always starts her day with a bircher.
Louise, whose book Lean for Life: The Cookbook is out now, said: 'I adore Bircher for breakfast.
"You can make it the night before, in two minutes flat, and adapt it with so many different fruits and flavours.
"It's also abundant in protein, fibre and creamy gorgeousness and is low-GI.
"The brilliance of the addition of the oat bran is that it is super high fibre.
"My three kids love to get involved with preparing it and adding their own toppings to it every morning. It's the perfect good value, fit, fast breakfast!"
Lily's Strawberry and Chia Seed Smoothie
Chopped egg, avocado and lentil sprouts
1/2 ripe avocado
1/2 small yellow pepper, finely chopped
1 small spring onion, finely sliced
1 handful of lentil sprouts
1 small handful of coriander, finely chopped
Small squeeze of lemon juice
Place the eggs in a small saucepan and add cold water. Bring to the boil then simmer for seven minutes.
Whilst the eggs are cooking, half the avocado and remove the stone and skin. Scoop out the flesh with a teaspoon and place in a bowl (squeeze lemon juice over the other half and place in a plastic bag in the fridge, which should keep it fresh for a while).
Add the yellow pepper to the bowl with the spring onion, lentil sprouts and chopped coriander.
Take the saucepan off the heat and run the eggs under cold water for a few minutes.
Remove the shell from the eggs and roughly chop before adding to the bowl.
Squeeze a little lemon juice into mixture then season and combine with a large spoon.
Transfer the mixture to a plate and enjoy.